June 11, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Split squat – 135 lbs x 4r
KB snatch – 32 kg x 8 (R4/L4)
Chinup – 4r
Ab wheel x 8r

2 mile weighted walk

TUESDAY– 7PM

CYCLING (timed events)

45 min warmup

1.5 Lap (500 meters) pursuit – 40.46
6 Lap (2000 meters) pursuit – 2.46.66

NOTE:

  • Day 50 – AM body weight 176 lbs
  • Improved 1.5 lap by 4 seconds and 6 lap by 5 seconds since last month
  • Achieved goal this season of < 2:50 for 6 lap

 

 

May 28, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+36 lbs weight vest)
Push up – 10reps
Pull up – 5r
Split squat – 135 lb x 6r (3/3)
Single leg RDL – 24 kg x 10r (5/5)
KB snatch – 32 kg x 6 (3/3)
Chinup – 5r
Ab wheel x 10r

1 mile walk

TUESDAY – 7PM

CYCLING (track)
1 hour warmup – 81” gear
20 lap scratch race – 98” gear – 6th place
20 lap international omnium – 3rd

NOTE:

  • Day 36 – AM body weight 173 lbs
  • + 4 lbs to weighted vest
  • Repeatedly attacked from the front during scratch race.

20 to 10

body composition

Changes

It’s been 36 days since my last body fat test.Since then my weight has dropped 2-3lbs. However I’ve gotten stronger -progressively adding 16 lbs to my weight vest during circuit training, and using more weight on some of my lifts. My clothes are fitting looser, and the changes are noticeable in photographs.People who haven’t seen me since before I started this program in February have been surprised.I’ve been taking a weekly suprailliac skin fold reading. It’s dropped 3mm since May 1st, which is about a 2% loss of fat. I figure I’m about 12 to 12.5% body fat now. If so then I’ve lost 5-6 more lbs of fat and gained 3-4 lbs of lean mass over the past 6 weeks.My goal is to lose another 6 lbs of fat and gain 3-4 more lbs of lean mass.   

I’m still eating about the same.  No simple carbs.   Low complex carbs.  I’ve increased protein slightly and reduced fat.   I’ve trained more over the past month than I can remember.   I’m on track to train 24 days this month.  On four or five days I trained twice.  I will continue this pace as long as my recovery is good.  At this rate I should be close to 11 % by the end of June.   

May 21, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
KB Snatch – 32 kg x 8r (4/4)
RDL – single leg – 24 kg x 10r (5/5)
Overhead press – 115 lbs x 4r
Chin up – 5r
Ab wheel x 8r

1 mile weighted walk

TUESDAY 6PM

CYCLING (track sprints)

200 meters – 14.28
Match sprint – 3 lap x 2 (1st,1st)

NOTE:

AM body weight 173
Day 29 – 15% to 10% body fat program
Lowered my 200 m time by .16

May 16, 2019

THURSDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
KB Snatch – 32 kg x 8r (4/4)
RDL – single leg – 24 kg x 10r (5/5)
Front squat – 135 lbs x 3r
Chin up – 5r
Ab wheel x 8r

1 mile weighted walk

NOTE:

  • AM body weight 174
  • Day 24 – 15% to 10% body fat program
  • > reps snatch and ab wheel
  • > lbs front squat

May 14, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
Split squat  –  135 lb x 6r (3/3)
Goblet squat – 24 kg x 5r
Front dip – 3r
Chin up – 5r
Ab wheel x 5r

1 mile weighted walk

 

TUESDAY- 7PM

CYCLING  (Track Masters Category)
45 minute warm up

Omnium overall placing  (4th of 9 riders)
5 -Lap Scratch – 5th
8-Elimination race – 3rd
10-Lap snowball – 4th
30 Lap points race – 4th in points 3rd in finish placing

NOTE:

  • AM body weight 174
  • Day 22 – 15% to 10% body fat program

May 13, 2019

MONDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
Side lunge – 10r (5/5)
Chin up – 5r
KB Snatch – 32 kg x 6r (3/3)
Ab wheel x 7r

2 mile weighted walk

 

MONDAY – 7PM

CYCLING (track) 85% effort

Practice Drills – sprints, standing sprints, cornering out of the saddle, match sprints

 

NOTE

  • AM body weight 175 lbs
  • Day 21 – 15% to 10% body fat program